Now that you have had a chance to practice rocking your hips to get movement into your lower back and practicing a bridge to strengthen your core and get additional movement into your spine we will continue to stretch the back this week and learn child’s pose. For many people beginning yoga this is the most rewarding and enjoyable pose so I put this into our progression right in the middle so we can take a break this week and relax, but still get some benefits for our back. You may choose to do this pose every day before you get out of bed and before you go to sleep for better sleep as well.
This is a fairly simple pose. Begin by sitting on your hands and knees with your shoulders and hips forming 90 degree angles. Shift your hips backwards to set your bottom towards your feet. Do not move your hands. Allow your body to relax, resting your waist onto your legs and your shoulders down to the floor. It is possible you will not be flexible enough to do this as visible here. Your focus should be to relax your muscles. If your stomach is in the way of you relaxing you can spread your knees apart more.
Breathe and relax and as you rest in this pose for one minute, focus your attention on pressing your hands into the floor, feeling a stretch in your armpits. Bring your hips closer to your feet, feeling a stretch in your back. This is where you will be the most benefits for low back pain. Be sure to relax your neck, shake your head around, and try to not hold tension in your body. Breathe and relax again.
When you are practicing movements for your back you can always practice child’s pose between each exercise to remind yourself to relax. Remember this is a great pose to do before you get out of bed in the morning and before bed as well. This is not only for the back support but also to help you relax and get your body ready for your day. Be sure to stick with this series as we continue to look at other poses such as cat and cow, downward and upward dog, and cobra to support our back stretching and strengthening.
Jillian Carnrick, founder and manager of The Dancing Herbalist, has a Masters of Science Degree in Herbal Medicine, practices as a nutritionist, and is a Certified Personal Trainer and Exercise Is Medicine Professional through the American College of Sports Medicine. The Dancing Herbalist posts on this blog every Thursday. For more of our posts, join us on Patreon. Jillian also presents regular live classes in The Dancing Herbalist’s home herbalist courses online. For more learning opportunities or to work one-on-one with Jillian with her wellness and herbal consultations visit The Dancing Herbalist.com.